Strict diets are not the best aids in the fight against obesity: for several weeks of half-starved existence on a monotonous menu, the hated kilograms will undoubtedly disappear, but only to come back after lifting therestrictions. In addition, the metabolism which slowed down due to stress is not at all easy to speed up again, the body triggers a protective reaction and stops losing weight. If you want to lose weight while maintaining your health, you cannot do without a well-designed diet. How to eat well to lose weight? The daily menu of a nutritionist includes all the necessary substances and vitamins.
Then the menu, competently compiled by a nutritionist for each day, will help you lose weight, stay slim for many years, prevent the development of many diseases associated with excess weight. The main provisions of the healthy nutrition menu must be learned by heart:
- To speed up the metabolism,the menu dictates to eatat least 5 timesper day in small portions. Fractional nutrition allows the body to fully assimilate incoming nutrients, to spend energy from them on vital processes and not to feel hungry. Nutritionists warn: the absence of food for more than 4 hours is unconsciously perceived as stress, a signal of accumulation of fat, so do not reduce the menu to a minimum by skipping meals;
- Half of the dishes on the menu are salads of fresh fruits and vegetables.Daily intake of complex carbohydrates is mandatory, because porridge cleanses the body, normalizes the digestive system. Fish and meat will become a source of protein, and dairy products will provide you with calcium and support the microflora. Don't forget the nuts, a handful a day is enough. As you can see, the menu for each day is varied;
- Correct cooking is essential. Avoid fried foods in favor of steamed or aluminum foods. Let the menu be as light as possible - saladswithout mayonnaise, a minimum of salt and oil.Dinner should be no later than 8 pm, and the evening meal is the lowest calorie of all;
- Drink at least 2 liters of clean water per day,starting with two glasses in the morning on an empty stomach. Water is necessary for the breakdown of fats, for the removal of harmful substances from the body. Tea, coffee, compotes, juices diversify the menu, but they are liquids, they will not replace water;
- Be sure to count calories when making a menu for each day.At first this activity will seem boring and impractical to you, but soon you will remember the calorie content of frequently eaten foods and automatically control the portions. On average, to maintain the current weight, a woman needs to make a menu for 2000 kcal per day, andto lose weight, you need to reduce the diet to about 1200-1500 kcal.
In the early days, menu restrictions might seem pretty harsh, but only in the context of previous food freedom. Good nutrition very quickly becomes a habit and a slimmer figure will become an additional motivation.
Allowed and prohibited menu items
It will be much easier to create a healthy nutritional menu for each day, with a list of healthy and unwanted ingredients in front of your eyes. Thus, the green light for the daily diet is on for the following foods:
- Diet meat, lean poultry- veal, rabbit, turkey, chicken;
- Shrimps, mussels, squid, all types of fish(of course, salmon or halibut should be included in the menu rarely)
- chicken eggs,cooked or steamed omelet;
- Absolutely everythingno starchy vegetables, no very sweet fruits;
- Black rice;
- Tofu cheese;
- Milk, fermented milk productswith a fat content not exceeding 2%. Sweet yogurts, even low-calorie yogurts, are excluded from the menu;
- Bread,made from whole flour and bran with the addition of whole grains;
- Legumes- peas, beans, lentils.
With proper preparation and small portions, everything on the list should become the basis of each day's menu. In a separate group, nutritionists takeproducts authorized with conditions, that is, rarely once a week:
- Vegetables rich in starch- potatoes, beets, corn. They are added to the menu only boiled;
- Sweet and hearty fruits- bananas, grapes, persimmons; The
- Honey, dark chocolatecan be used as a dessert;
- Cream, sour cream, butter(10 g) will make the menu richer, but here it is important not to get carried away;
- Sometimes in the morningtake care of yourself with a slice ofhard cheese, a glass of natural juice.
Don't exclude these products completely, let the menu stay varied. The alternation of high calorie and low calorie meals creates what is called the metabolic swing, stimulating fat burning.
Finally, let's take a look at the list ofcategorical food taboos in the new menu:
- All smoked meats and pork.Very satisfactory, they contain heavy fats which are not absorbed, but are deposited on the waist;
- Bread and rollsmade from wheat flour;
- Mayonnaise, all sauces in the storemust leave the daily menu forever;
- Milk chocolate, packaged juices.They are of no use and the sugar content is terrifying;
- Candy, salt, sugar, soft drinks.By rejecting just them, you can lose weight noticeably in a month;
- Alcohol.Will negate all efforts, due to the high calorie content and negative effects on the body.
The number of bans for the correct menu was not that great. The only difficulty is that all the products on the last list are addictive, it is difficult to refuse them. But there's nothing you can do, losing weight and being healthy is more important than eating a salad with mayonnaise, right?
Food rotation throughout the day
One week is enough to fall in love with healthy, light foods forever. The main thing is to observe the principle of alternation in the menu, otherwise the boring oats will be bored on the third day, the desire for chops will reappear. We'll have to change the daily routine to accommodate five meals from the updated menu:
| Time | List of recommended products |
| Breakfast at 7: 30 am | Fiber and complex carbohydrateswill provide energy for a long day. It can be any porridge boiled in water and a cup of lemon tea; |
| 10: 00 am Lunch. | Light protein foodis the basis of the menu, it will support all vital processes at the maximum level - a slice of low-fat poultry with steamed vegetables, cottage cheese. If desired, it is permissible to replace protein with fruit or cookies; |
| 1: 00 p. m. lunch | A full and filling meal that should include the first and second course. Good soup is low in fat, with minimal potatoes, and preferably without them at all. The garnish is cooked without salt, accompanied by a vegetable salad; |
| Afternoon snack at 4: 00 p. m. | It's time for a little treat: if you haven't had a sweet tooth for lunch, indulge yourself. Or replace the dessert with low fat yogurt on days you're a little relaxed in the morning |
| dinner at 7: 00 p. m. | Carbohydrates consumed during this time are no longer absorbed before bedtime, so go for protein. |
If you really want to eat in the evening, you can have a glass of low-fat kefir or yogurt, this menu is not forbidden. It is not worth eating kefir with cookies: having decided to eat only one, it is very difficult to refrain from taking supplements, and there the process may get out of hand.
The so called"night zhor" is the number one enemy,is very difficult to lose weight. And don't forget to drink clean water, now he's your best friend.
Weekly nutritionist menu
To make it easier for you in creating a menu for every day, here is an example developed according to the advice of a nutritionist and helping to lose weight. Take it as a reference and gradually supplement with healthy, light meals.
Monday
- Oatmeal with a spoonful of jam, unsweetened tea;
- Baby banana puree 200g;
- Mushroom soup, chicken fillet + coleslaw with tomatoes and radishes;
- Package of low fat cottage cheese, orange;
- Curdled milk.
Tuesday
- Buckwheat steamed with boiling water in the evening + steamed vegetables, dried fruit compote;
- 2 green apples;
- Cold borscht, steamed veal + sliced fresh vegetables;
- 3Garge cod steak cooked in foil, grapefruit;
- ZKefir 1, 5%.
Wednesday
- Rice + vegetable stew;
- Dessert of 50g of nuts with a spoonful of honey;
- Cabbage soup with sorrel, boiled turkey + 3 baked potatoes + fresh cucumber;
- Two hard-boiled eggs + cheese sandwich;
- A large glass of plain yogurt.
Thursday
- Durum wheat spaghetti mixed with 100 g of fat-free cottage cheese;
- Banana + dark chocolate wedge;
- Meat broth with croutons, steamed beef + cooked cabbage;
- 200 g of seafood cocktail;
- A cup of baked milk with honey.
Friday
- Lentils with boiled fish;
- Two peaches or a banana;
- Ukha, a large bowl of sour cream vegetable salad;
- Grilled chicken fillet, fresh cucumber and tomato salad;
- Omelet of 2 eggs, sprinkled with herbs, a glass of kefir.
Saturday
- Boiled potatoes + grated carrots with garlic;
- Three small kiwis;
- Milk soup, rabbit, cooked in a multicooker with green beans;
- A packet of cottage cheese + a spoonful of fruit jam;
- Curdled milk.
Sunday
- Cauliflower cooked in a saucepan with onions;
- Fruit salad with yoghurt dressing;
- Vegetable soup, boiled veal + beans in tomato sauce;
- 150 g of low-fat cheese;
- Half a liter of kefir.
When planning to lose weight, you should not rely solely on a menu of proper nutrition: nutritionists advise to devote at least two hours a day to moderate physical activity - walking at an average pace, riding a bicycle, swim and exercise in the gym.